Pro Tip: YOU Should Be Doing This Exercise
Build a stronger pelvis & hips, reverse back pain
That nagging pain in your low back, maybe a little off to the side, isn’t always coming from your spine.
In Tuesday’s issue, we talked about SI joint pain—an often-overlooked cause of low back pain that accounts for an estimated 15-30% of chronic mechanical low back pain!
With more than 620 million adults worldwide living with low back pain,
many people assume they have a disc or spinal problem when the real culprit may be an unstable pelvis.
The encouraging news?
✨ SI joint pain often responds incredibly well to targeted strength training. 🙌
Today, let’s look at the one muscle that plays a huge role in keeping your pelvis level, your SI joint stable, and your body moving without pain.
Let’s dig in!
JUST ONE THING
If you have SI joint pain, one of the best things you can do is strengthen your glute medius—the powerful muscle on the outside of your hip.
Your JUST ONE THING to Relieve SI Joint Pain
Strengthen Your “Glute Medius”
One of the most common actions that aggravates the SI joint is when your pelvis tips or drops to one side.
When does that happen? Every time you stand on one leg.
👉 Walking
👉 Climbing stairs
👉 Getting out of the car
👉 Putting on your pants
Your glute medius—the large hip muscle directly on the side of your bum—works to keep your pelvis level during these actions.
When it’s weak, your pelvis drops to one side, placing extra stress on the SI joint and the ligaments that support it.
My favorite exercise for building strength in this targeted area is the Mini Single-Leg Squat.
It trains your glute medius to stabilize your pelvis exactly the way it’s designed to during everyday life.
See how to do it in the video below 👇
Mini Single-Leg Squat
- Place one foot on a block or stair
- Keep pelvis perfectly level & knee in alignment as you squat down and lift back up
- Do 15-20 reps/side
Extra Tip: If possible, do this exercise in front of a mirror or record yourself on video to see if your hips are staying perfectly level throughout the exercise
Did You Know...
- Weak glute medius muscles can also contribute to hip bursitis (aka greater trochanteric bursitis) or even gluteal tendinopathy.
- Unlike other joints on your body (like the shoulder), the SI joint is designed primarily for stability, allowing just enough movement to absorb shock and transfer forces between your body and legs.
- Leg and foot injuries often lead to SI joint pain because limping, wearing a boot, or keeping one leg elevated can throw your pelvis out of alignment.
Until next week... Be strong💪
